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  • 12-Week Peaking Program

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    AlexandreHoffmann
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    This 12-week program outlines a peaking routine for powerlifting. It consists of 2 lifting sessions per week focused on the main lifts: back squat, front squat, bench press, shoulder press, deadlift, and power clean. Each week prescribes sets and reps for each lift, decreasing the reps and increasing weight over the 12 weeks to peak strength for a meet. The final week consists of singles at heavy weights for each lift culminating in a max effort set of 185 lbs.

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    Twelve Week Peaking.xlsx

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    This 12-week program outlines a peaking routine for powerlifting. It consists of 2 lifting sessions per week focused on the main lifts: back squat, front squat, bench press, shoulder press, deadlift, and power clean. Each week prescribes sets and reps for each lift, decreasing the reps and increasing weight over the 12 weeks to peak strength for a meet. The final week consists of singles at heavy weights for each lift culminating in a max effort set of 185 lbs.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    8 views6 pages

    12-Week Peaking Program

    Uploaded by

    AlexandreHoffmann
    This 12-week program outlines a peaking routine for powerlifting. It consists of 2 lifting sessions per week focused on the main lifts: back squat, front squat, bench press, shoulder press, deadlift, and power clean. Each week prescribes sets and reps for each lift, decreasing the reps and increasing weight over the 12 weeks to peak strength for a meet. The final week consists of singles at heavy weights for each lift culminating in a max effort set of 185 lbs.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 6

    Twelve Week Pe

    Exercise
    1

    Set
    01
    02
    03
    04
    05
    06
    07
    08
    09
    10

    Set
    01
    02
    03
    04
    05
    06
    07
    08

    Set
    01
    02
    03
    04
    05
    06
    07
    08
    09
    10

    Week One
    Day One
    80 x 8-10
    97.5 x 6-8
    115 x 6
    115-122.5 x 6
    115-122.5 x 6
    115-122.5 x 6
    115-122.5 x 6

    Week Four
    Day One
    80 x 8-10
    97.5 x 6-8
    115 x 6
    122.5 x 5
    122.5-132.5 x 5
    122.5-132.5 x 5

    Week Seven
    Day One
    80 x 8-10
    97.5 x 6-8
    115 x 6
    122.5 x 4
    132.5 x 3
    132.5-140 x 3
    132.5-140 x 3

    Week Ten

    Week
    Day Two
    80 x 8-10
    97.5 x 6-8
    115 x 5
    132.5 x 5
    140 x 5
    140 x 5
    140 x 5
    132.5 x 5
    115 x 6-8
    87.5-97.5 x 8-12

    Set
    01
    02
    03
    04
    05
    06
    07
    08
    09
    10
    Week

    Day Two
    80 x 8-10
    97.5 x 6-8
    115 x 5
    132.5 x 4
    140 x 4
    150 x 4
    150 x 4
    150 x 4
    140 x 5
    122.5 x 6

    Set
    01
    02
    03
    04
    05
    06

    Week E
    Day Two
    80 x 8-10
    97.5 x 6-8
    115 x 5
    132.5 x 4
    150 x 3
    157.5 x 3
    157.5 x 3
    140 x 5
    97.5-105 x 6-10

    Set
    01
    02
    03
    04
    05
    06
    07
    08
    09
    10

    Week E

    Set
    01
    02
    03
    04
    05
    06
    07
    08

    Day One
    80 x 8-10
    97.5 x 6-8
    115 x 5
    132.5 x 4
    140-150 x 3
    140-150 x 3

    Day Two
    80 x 8-10
    97.5 x 6-8
    115 x 5
    132.5 x 4
    150 x 2
    157.5 x 2
    167.5 x 2
    132.5 x 4-6

    1
    2
    3
    4
    5
    6

    Back Squat
    Front Squat
    Bench Press
    Shoulder Press
    Deadlift
    Power Clean

    175
    145
    140
    80
    180
    115

    Set
    01
    02
    03
    04
    05
    06

    lve Week Peaking Program


    Week Two
    Day One
    80 x 8-10
    97.5 x 6-8
    115 x 6
    115-122.5 x 6
    115-122.5 x 6
    115-122.5 x 6
    115-122.5 x 6

    Week Five
    Day One
    80 x 8-10
    97.5 x 6-8
    115 x 6
    122.5 x 5
    122.5-132.5 x 5
    122.5-132.5 x 5

    Week Eight
    Day One
    80 x 8-10
    97.5 x 6-8
    115 x 5
    132.5 x 4
    140-150 x 3
    140-150 x 3

    Week Eleven

    Day Two
    80 x 8-10
    97.5 x 6-8
    115 x 5
    132.5 x 5
    140 x 5
    140 x 5
    140 x 5
    132.5 x 5
    115 x 6-8
    87.5-97.5 x 8-12

    Day Two
    80 x 8-10
    97.5 x 6-8
    115 x 5
    132.5 x 4
    140 x 4
    150 x 4
    150 x 4
    150 x 4
    140 x 5
    122.5 x 6

    Day Two
    80 x 8-10
    97.5 x 6-8
    115 x 5
    132.5 x 4
    150 x 2
    157.5 x 2
    167.5 x 2
    132.5 x 4-6

    Set
    01
    02
    03
    04
    05
    06
    07
    08
    09

    Set
    01
    02
    03
    04
    05
    06
    07
    08
    09
    10

    Set
    01
    02
    03
    04
    05
    06
    07
    08
    09

    Week Three
    Day One
    80 x 8-10
    97.5 x 6-8
    115 x 6
    122.5 x 5
    122.5-132.5 x 5
    122.5-132.5 x 5

    Week Six
    Day One
    80 x 8-10
    97.5 x 6-8
    115 x 6
    122.5 x 4
    132.5 x 3
    132.5-140 x 3
    132.5-140 x 3

    Week Nine
    Day One
    80 x 8-10
    97.5 x 6-8
    115 x 5
    132.5 x 4
    140-150 x 3
    140-150 x 3

    Week Twelve

    Day One
    80 x 8-10
    97.5 x 6-8
    115 x 5
    132.5 x 5
    132.5 x 5

    Day Two
    80 x 8-10
    97.5 x 6-8
    115 x 5
    132.5 x 3
    140 x 3
    150 x 2

    Set
    01
    02
    03
    04
    05
    06
    07
    08
    09
    10

    Day One
    80 x 8-10
    97.5 x 6-8
    115 x 5
    132.5 x 3
    140 x 2
    140 x 2

    Three
    Day Two
    80 x 8-10
    97.5 x 6-8
    115 x 5
    132.5 x 4
    140 x 4
    150 x 4
    150 x 4
    150 x 4
    140 x 5
    122.5 x 6
    Six
    Day Two
    80 x 8-10
    97.5 x 6-8
    115 x 5
    132.5 x 4
    150 x 3
    157.5 x 3
    157.5 x 3
    140 x 5
    97.5-105 x 6-10

    Nine

    welve

    Day Two
    80 x 8-10
    97.5 x 6-8
    115 x 5
    132.5 x 4
    150 x 2
    157.5 x 2
    167.5 x 2
    132.5 x 4-6

    Day Two
    80 x 8-10
    97.5 x 6-8
    115 x 5
    132.5 x 3
    150 x 2
    157.5 x 1
    167.5 x 1
    175 x 1
    180 x 1
    185 x 1

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